Are You Strength Training?

It’s probably best to start this one with an apology, and simply say I feel I was previously incorrect. For those of you that have been following my thoughts and messages since I started coaching, then you’ll know that I’d been against strength training for a long-time. The evidence tended to show that it simply wasn’t beneficial for (endurance) cycling performance. However, over the last few years, more evidence suggests it is performance enhancing and is needed for a variety of other tasks. I apologise for getting this wrong.

There is now data showing that strength work can increase performance in endurance cycling (and sprint cycling), and data has existed for a longer time that it helps in running and swimming as well. This article will highlight some of the benefits of strength work, especially as it relates to cycling.

What sort of strength training?

In terms of cycling 4 exercises have repeatedly been shown to increase cycling performance. These being,
Squats
Unilateral leg press
Ankle plantar flexion
Standing hip flexion

Using these 4 exercises, evidence shows that 30-sec power, TT power, and endurance power can all be increased with heavy weights and small reps.

For running and swimming there are further exercises that have been shown to improve performance. There is a greater range here as the movement patterns are more extensive than for cycling (where you’re essentially constrained by the pedals).

So, should you just go and do these exercises, while lifting as heavy as you can? The answer to that, in my opinion, is probably not!

How to Start
Firstly, if you go from no lifting/strength work, to suddenly lifting the maximum weight you can, there’s a likelihood that you’ll injure yourself, either acutely, or chronically. Secondly, while these exercises have been shown to improve cycling performance it’s probably a good idea to incorporate exercises that include the core and upper body. They’re unlikely to make you faster in terms of being able to generate more power, but it’s possible that they’ll make you more resilient and perhaps fatigue less in your upper body when cycling or running. Potentially, if you’re a World Tour Pro who specialises in climbing and aiming for the GC in those races you may want to ignore this so that you’re as light as possible. For the rest of us, it's probably worth doing.

Older Athletes
Furthermore, for older athletes – male and female, (as well as younger athletes especially those who are lean) strength training can have health benefits. For example there’s an increased risk of osteoporosis in cyclists due to the fact that there is no bone loading forces being applied and very heavy sweat rates. This can be compounded by those who underfuel, have an eating disorder, have RED-S, or are (peri)menopausal. Accordingly, doing strength work that loads multiple bones in different planes can help increase bone mineral density and/or start to reverse osteoporosis. Being stronger may also have other rest of life benefits, or just simply prevent some of the aches and pains we develop on long runs or rides. These exercises could include box jumps, squat jumps, hoping in various directions and planks (to help load upper body muscles and bones), as well as other upper body and core exercises.

Frequency of Strength Work
How often should you do strength work? This will depend on what the rest of your training looks like and what period of training you’re in. During the off-season you should be aiming to do 2 high quality (heavy loads) weight sessions each week, while during the season this may need to be reduced to one session every 7 to 10 days, especially if you race as frequently as once per week or more often than that.

Should you do more than 2 strength sessions per week if you have time? This is something that’s highly individual and will depend on your goals, health, fitness, and time availability. What about other forms of strength and conditioning? Some mobility work or flexibility work to improve range of motion may be useful especially for triathletes (as running and swimming require more work in multiple planes of movement), however, cyclists who are trying to adapt to more aero positions may also find this useful, and of course, it’s potentially good for all round life/health issues.

Fatigue
Heavy strength work is very fatiguing, and so it has to be carefully inserted into your training so that key cycling and running sessions can still be completed (maintaining intensity year round is important for nearly all athletes). The fatigue and associated delayed muscle soreness (DOMS) can take up to a couple of days to materialise. With this in mind, the most optimal time to do your strength work is the same day as your key biking or running sessions such as intervals or MIET work. You just might want a few hours between sessions so that you get the running or biking completed first, then eat a recovery meal and then later do the strength work. However, this may not work for everyone due to time constraints so that’s something we can plan on an individual level.

All of our coaching includes programmed strength work so that you can be as fast as possible, because no one wants to be dropped on the hills, or when the pace goes up. If you’d like to know more then click here or just drop me an email.